Nutrients you should know for strong and shiny hair

One of the reasons for sparse hair is due to lack of nutrition. If hair loss shampoo is not enough, you should think about how to nourish your hair from deep inside.


This is the essential vitamin for the development of nails and hair follicles, also called vitamin B7. Biotin can improve the condition of brittle hair, split ends and prevent hair loss effectively. The biggest advantages of vitamin B7 are capacities to stimulate hair growth, increase elasticity, and treat hair loss significantly. In addition, biotin is beneficial for the production of keratin - an important ingredient for healthy hair shine.

You can supplement biotin with pills or foods like whole grains, chicken, cheese, eggs.



These two nutrients are most abundant in fish oil. Fatty acid can nourish hair fibers, helping your hair grow thicker and stronger. Regular addition of fish oil also reduces scalp irritation and balance hormones in the body.

Pay attention to providing these two nutrients to make your hair healthier with foods like salmon, mackerel, tuna, egg yolk, walnuts...



More than 95% of hair follicles are nourished by blood vessels under the scalp. When the body lacks iron, the scalp and hairlines are vulnerable, becoming weak. Adequate iron supplementation is a way to limit hair loss and stimulate hair growth.

Foods rich in iron are fishes, chicken, beef, dark green vegetables...


Like iron, zinc is an essential nutrient in the treatment of hair loss. According to Jolene Hart, a health coach and author of "Eat Pretty", is essential for the production of carotene in the body, stimulating hair growth. When the body lacks zinc, the link between the hair follicles gradually weakens, making the hair thinner, losing its shine. This condition usually occurs in women after the age of 40. Zinc supplements can also control and balance sebum and oil glands on the scalp, counteracting the effects of some heavy metals. On the other hand, zinc can enhance the immune system, while supporting protein growth in hair follicles.

Unfortunately, zinc has no mechanism for self-production or accumulation in the body. Therefore, the best way for your body to get enough zinc is through your daily diet. Zinc is found in foods such as avocados, peanuts, pumpkin seeds and green beans...



In addition to the visual enhancement effect, vitamin A is a nutrient that helps strengthen hair and limit hair loss. On the other hand, vitamin A supplementation is also a way to balance moisture and control oil skin on the scalp. Vitamin A also helps to "detox" the scalp and prevent oxidation of hair fibers.

Some vitamin A-rich foods you can easily find are sweet potatoes, tomatoes, carrots, lettuce, green vegetables...



Although not often referred to as other vitamins, vitamin B1 is a savior for girls with hair loss. This affordable vitamin is capable of promoting blood circulation on the scalp. In addition, vitamin B1 also stimulates hair growth and prevents hair loss. Like many other nutrients, vitamin B1 is effective against oxidation, strengthen hair follicles strong root to tip.


This vitamin is considered as a "medicinal god" in preserving beauty of women. You must know the miraculous effects of vitamin E on the skin. Vitamin E is also very helpful for your hair care. It enhances blood circulation in the body, especially in the scalp. Besides, this vitamin also enhances the strength of hair fibers, prevents hair loss and keeps your hair shiny.

You should supplement this vitamin with foods like green vegetables, radishes, avocados, papayas... On the other hand, another simple way add vitamin E to mix a few drops of vitamin E into daily shampoo.









By: Lily Haney

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